Tip of the Day
Five Steps to Manage High Blood Pressure
One in three American adults has high blood pressure, yet about 21 percent don't know it and only about 45 percent have their high blood pressure under control. May is National High Blood Pressure Month, a great time to learn how blood pressure can be treated and controlled.
If you have hypertension or pre-hypertension, follow these steps to control your blood pressure:
- Reduce your weigh
Maintain a normal body weight (BMI 18.5 to 24.9).
- Adopt DASH eating plan
The Dietary Approaches to Stop Hypertension Eating Plan is a diet rich in fruits, vegetables and low-fat dairy products with a reduced content of saturated and total fat.
- Reduce sodium intake
The 2010 Dietary Guidelines for Americans advices reducing sodium intake to 1,500 milligrams of sodium for people with hypertension.
- Engage in regular physical activity
Most days of the week, be physically active for at least 30 minutes. Try activities such as brisk walking or biking.
- Moderate alcohol consumption
Limit consumption to no more than two drinks per day for men and no more than one drink per day for women and light-weight persons.
For more information about the DASH Eating Plan and ways to manage hypertension, consult a registered dietitian and your area and visit our Heart Health section.